Pull
Three times each of the following circuits:
10 Band Assisted Pull Up
10 Bicep Curl
30 seconds High Knees
10 Reverse Table Pull Through
10 Reverse Fly
30 seconds Lateral High Knees
10 Straight Leg Deadlifts
10 Cable Wide Grip Row
30 seconds Lateral Jump
10 Face Pull
10 Banded Hip Thrusts
30 seconds alternating single arm row
1500
20 walking lunges
10 star jumps
4 times through
rest 1 minute
10 kettlebell swing
10 kettlebell overhead swing
10 kettlebell goblet squat
10 kettlebell deadlift to catch to bicep curl
4 times through
rest 1 minute
60 banded bodyweight squats
rest 1 minute
40 toe taps
40 dumbbell shadow boxing
40 mountain climbers
40 jump rope
4 times through
rest 1 minute
10 alternate side V-ups
10 knees to chest
20 scissor kick with upper body hold
20 knees to elbows crunch
4 times through
Cardio & Core
Run 3 miles/hill sprints/100 yard sprints
3 times through of the following:
Animal Slide-Through (10 each side)
Slide Pike (10-15)
Alligator Pull (20-45 seconds)
Alternating 1 arm push up AMRAP
Slide to Side Tuck 10
Total Body Step Workout
1 minute each of the following, 2 times through:
elevated top tap
squat touchdown (straddling step)
15 minute EMOM:
Burpee Jump Over
Knee Drive to Reverse Lunge (R)
Traveling Push Up
Knee Drive to Reverse Lunge (Left)
Elevated Mountain Climbers
Strength Circuit (12 reps each (per side) - 3 times through):
Bulgarian Split Squat with Biceps Curl
Pistol Squat
Dumbbell Renegade Row
Elevated Pike Push Up
Shoulder & Tricep Met Con
30 seconds each of the following - 5 times through:
180 degree barbell front raise
Plank Jacks
Angled Press
Plie Squat Jumps
Planking Shoulder Press (Right)
Squat Jumps
Planking Shoulder Press (Left)
Dumbbell Thruster
Rope Press Down
Tuck Jumps
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